How to Use the 4 Steps of Dialectical Behavior Therapy | DBT PART 1
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- čas přidán 27. 10. 2020
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Dialectical behavior therapy or DBT enables you to take back control of your emotions, avoid negative behavior and self sabotage, and improve your mood. The 4 steps (or modules) of dialectical behavior therapy empower you to do this through actionable, logical steps. In this eye-opening video of a MedCircle Live Class, triple board certified clinical and forensic neuropsychologist Dr. Judy ho walks through the 4 steps of dialectical behavior therapy and how to implement them.
This is just part 1 of our live classes on DBT. Start your free trial to get reserved seats to every MedCircle Live Class (plus access to all the recordings): bit.ly/3mzTUVV
At watch.medcircle.com, we also have full series on....
Cognitive behavioral therapy or CBT
Trauma focused CBT
Acceptance and commitment therapy or ACT
EMDR therapy
Somatic experiencing therapy
and much more.
#Therapy #MentalHealth #MedCircle - Zábava
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Someone with BPD here!
I've been in therapy for 8 years, and so I have a pretty vast knowledge on different types of therapy and am self aware and have learned a lot of techniques to deal with BPD.
This specific type of therapy is exceedingly effective in treating BPD and I highly recommend it.
Good! My husband is dealing with this, too.
Thank you for sharing your thoughts on this coming from experience.
Hey, I'm sure my best friend has either bdp or bipolar, I think it might be bdp tho, and she's in no place to get help, her family neglects are and are the main cause of her trauma, she has no way to pay for therapy or for a diagnosis, how could I help her? Could I find any free online DBT anywhere? If anyone could help that'd be great. 🤍
Hi !
I have bpd
And a long history of psychiatrist misdiagnosing me
I live in pakistan and I have no idea where to get dbt from
My therapist relies on me coming up with positivity n solutions
I feel so lost
@@nidaetoor7238 could I have your insta user to maybe contact you? Maybe you and my friend could talk bout it to each other and maybe you could give her some tips. I'm really scared for her, she seems like she wanna give up on life
would you say this video covers the skills that one would learn from a therapist? or at least the basics of dbt? I’ve been recently diagnosed & am on the hunt for some reliable resources
I actually already did the opposite technique today without realizing it before listening. Was so angry at my partner, and after taking a moment in our fight I went over and hugged him. It definitely led to a more peaceful tone.
I like that. 😊
I love this so much… Opposite action and radical acceptance and 4 x 4-by-4 breathing… Keep on doing what you’re doing and don’t stop… I’m gonna leave my story right now… Miracles can happen because I’m a walking miracle… Hopefully we can talk…Up to Date, August 22..A lot of my knowledge has come through living it (TERROR/ below HELL- from the depression/ meth/ paranoia at a very high level according to my multiple doctors (I’m N:Ow sober from Alcohol and Crystal Meth for over 14 months and 17 days at this moment… Thanks to the moment/ moment help of CBT and DBT skills!! ALL of you that have been there for me throughout this whole crazy journey….(MENTAL ILLNESS/ Wellness (if your lucky and do the Work) Kaiser Facilities> I’ve visited, stayed at some of the following >Woodland Hills, downtown Los Angeles (51/50 stay), Simi Valley, Lancaster (multiple I.O.P’s= Intensive outpatient program), and that doesn’t count the olive view hospital in Sylmar ER/ 72 hour hold) I went to before I had Kaiser insurance) I’ve seen throughout my battle/ past 3.5 years) and not just reading a book on “how” it tells, which I do respect, but I’m uncommon amongst the common now, my goal is to be “uncommon amongst the Uncommon”- D Goggins, so I know ALL about true suffering and true PAIN/ Addiction/ Mental illness, because I live it on a moment to moment basis...but I also now know on the other side of true pain and suffering is this glorious life I N:Ow have (and will N:oW die for) and am becoming….(How Can I be of Service ?)💚
I love this so much
I have going to psychiatrists for many years and it was not until I got a therapist who used DBT that I made any improvement. My life has changed immensely and I feel SO much better. Previously diagnosed as bipolar but I knew that wasn't really right. Shrinks just want to give you a label and pills. Most therapists try to be helpful but yapping on about your feelings with no direction is just so frustrating.
I give DBT a big thumbs up. 👍 👍👍💯
Shrinks have made a mess of things with BPD. They can't medicate it out of you so one decided I had bipolar instead and doped me out of my mind till another rescued me. The last one told me to get lost because she 'didn't do talk therapy'.
These guys usually don't understand mind...just keen on feeding brain with pills. they have no right to be in the profession if they can't engage with psychological aspect deeply enough to at least make a correct diagnosis...!!
WhyOhWhy? I agree 100%. I was diagnosed with PTSD from severe bullying, and unprovoked physical violence. I received zero help from three different psychiatrists who just wanted to prescribe pharmaceuticals:-( CBT and DBT is where I FINALLY received much needed "relief".
Totally agree. I was diagnosed BPD back in 1994, but it wasn't until 20 years later researching ADHD for my son when I stumbled across an article about the connections between adult women w/ ADHD & Depression that the pieces fell into place for me. I then had to self-advocate to get my correct diagnosis.
Luckily DBT is helpful for dealing with many of the issues brought about by an undiagnosed Executive Functioning Disorder (AKA ADHD).
I have bpd and agree they just want to give you medication. Dbt is not offered in my area on the health system. I need to go private for it but it’s very expensive
DBT is an intense Therapy that takes lots of practice but is effective!
Can you please list the 4 strategies?
Kyle - you are the VERY BEST interviewer - so real, honest, open and caring! I just love watching you!
So true!! The way you interview is what caught me in the first place 3-4 yrs ago. Thank you so much!!
Same here.. he is also one of the reason why I keep watching MedCircle..
I like the way he is being authentic, just being himself, humbly confident...
Maybe he's gay
@@yanit75 can you please list the 4 strategies?
Loving using listening to your video as an intentional "on the side" distraction while journaling. It's an adaptation bringing on happiness feelings and that is quite an accomplishment for which I am grateful. The past hour or so, listening to the video (on the side!) intentionally, I was able to identify participating in implementing components of the fruit of psychodynamic work, DBT, & ACT. WOW and thank you for providing this resource.
I'll share this here in case anybody wants to do this. I freeze oranges and when I am agitated or have self harming thoughts, I squeeze frozen oranges. I keep them at home and work. It really helps during intense times.
I squeeze oranges and drink orange juice when I'm thirsty.
what about the frozen oranges helps??
They also taste really good when you eat them frozen lol
I have CPTSD, and I found being by myself all the time helps me tremendously. EMDR is the Gold Standard for CPTSD/ PTSD. This is an evidence based therapy,that works well
I would never do anything else,because it works foe me,personally
Dr. Judy I am a huge fan of yours on your crime show but hands-down you have outdone yourself further and further with each video I have watched of you!! Thank you so much for sharing your great depth of knowledge and encouragement your caring approach you’re a complete understanding and validating back to whomever you’re addressing just thank you so much I would be so lucky to find someone that would come close to the realm of superiority that you exude to help me!!And Kyle I appreciate your openness your vulnerability and watching your growth due to the exquisite expertise of your wonderful guest speakers I appreciate you sharing your self your story hence helping us learn about ourselves at the same time!!
Thank you MedCircle! I will be signing up today!
I have had BPD all my life. Your videos have helped me personally, and by extension, a number of friends who are near and dear to me- I can’t thank you enough!
I still have a long way to go with my family but I’ll get there! xD
I’m off to review my notes! Thank you so so much!
Dr. Judy is truly an expert. I've never heard these DPT and ACT explained and contrasted so clearly. Thank you!
Lol she's a narc.
I feel so excited to continue moving forward with my life after watching this! I took notes the whole time. Thank You MedCircle!
May we be a little
kinder to our pain,
it has suffered a lot already. 🔆
Thank you!👍💛🌟💫 the 11.40 is so helpful in patience be patient for all.
9:32 Utilising the wise mind, a balance between logic and emotional intelligence.
28:00 he is telling the truth, they both are. They KNOW what they're talking about. Grounding and mindfulness techniques help me 10000%
5,4,3,2,1..I've naturally practiced the "opposite game" It not only changes my mood, but effects the other person.
I’m so glad I found your channel, I write down notes from these videos to help me. Thank you.
When I was 18 I was diagnosed BPD b/c it was the closest diagnosis my doctors could find to shove me in. I then went through 6 months of DBT therapy back in it's infancy. It was helpful, but not life changing. (Wellbutrin was life changing). But all the puzzle pieces didn't fall into place until I was diagnosed ADHD 20 years later. The two share a lot of similarities, and go figure, undiagnosed illness tends to create depression.
I guess my point is, DBT therapy can be helpful for both ADHD & BPD. And, if you are a woman diagnosed with one, double check the symptoms of the other to make sure it's not a better fit for your specific issues. (And, of course, discuss w/ your psychiatrist. Research and self-advocacy are good. Self-diagnosis not so much).
Dr.Judi thank you so much for educating us.
Hey guys! I’ve been watching the live therapy sessions. I really feel like I’ve been able to benefit from the knowledge. Today I used the opposite strategy and it worked!
I'm on my own to do all the work & it's videos like this that are the most educational. Thank You For All Your Help
Sending you love and light
Thank you so much Dr. Judy and Kyle it's very helpful 😊
Kyle you are Amazing! 🤗 Yes I must hold myself fully accountable to what actions I take from what's being given in this discussion you both are sharing with us.
My action to participate in today will be 5,4,3,2,1 😉👌
And my future actions from this point on will be to focus on what,where and how I can implement the right therapy and treatment into my everyday life and habits. Thanks for pointing out in a straight forward manner that it has to start with what actions I must take and hold myself accountable in the present moment x 😉👌
glad the host gave his input midway - he is so right - we need to apply and practice the tips
Yesss ikr he does be so out of timing
i love how you discuss topics such as this, thank you so much this is a great help for us mental health practitioners.
God Bless Medcircle
She's so good!
If you fear damaging your relationships when you're not in the "mood" to see your friends, it's impossible to overcome that fear in the moment. Especially when damage is real.
I'm generally aggressive and just tell them to fuck off, that ends the situation but then it's just guilt instead
Dr. Judy is incredible. I have learned so much from these videos. Thank you!
Thank you Dr.Judi ,u r beautiful so as ur explanation...Love and respect From Kathmandu Nepal.
Thank you for making these videos! Huge help 👍🙏
I never knew about Linehan’s mental health history! The story I’d been told in various Skills classes was she had a group of clients who were not responding to treatment and had a tendency towards self harming behaviors. As the story goes Linehan spent time at a Buddhist monastery where she learned about Mindfulness practice, which became the foundation of DBT.
I love the work you guys are doing here! May we live with more acceptance and compassion. 🔆
Having been watching this for over 20 minutes, I still want that cookie!
5, 4, 3, 2, 1 METHOD WORKS. Really has helped me get control of my thoughts.
Judy Ho is a legend.
You guys are lifesavers, all the way over here in, Denmark 🇩🇰
K. Karyn xxx
I'm interning with an adult DBT group for my final semester of grad school and this video has been so helpfullll
Yes! GREAT ADVICE! I Am doing 54321 right now! Thank You! Love your content. 💜
Super, thanks.
I am so glad I found this video.
Very good introduction to DBTmCBT, And ACT. Thank you.
such a great discussion. Great job guys !
Fantastic video and so helpful as a buddying counsellor...Thank you :)
5 sights: cabinet, banana, microwave, trash can, and pillow.
4 sounds: AC unit, ac blowing vibration, airplane, and my door auto lock.
3 scents: my vanilla candle, my socks, the stinky pillows
2 touch: softness of my carpet and texture of my jean
1 taste: of 100% fresh squeezed orange juice that I bought yesterday.
Thanks for this I really needed to hear this ✨
I was diagnosed as bi-polar but have self diagnosed as a borderline dye to having tried so many meds over a 20 year period and them making me worse not better
me too but yeah, I have several BDP traits. either way, I'm going to use the workbook, can't hurt
How much training did you have to complete before being able to use DBT in your practice?
Your description of the different modules is excellent, also.
Thank you for this session. Dr Judy explains difficult concepts with such simplicity. also...I cant wait to face to face session :) Im not sure why...but maybe I just miss Callie the lab #essenceofpsychology
and I like opposite action technique
thank you for keeping us accountable! i’m going to do the 54321 activity today :)
Love this !!!
I have BPD, I'm getting assessed for AVDP next month, and have an eating disorder. CBT has never worked for me no matter how much I try.) I went to a therapist for DBT, but it ended up being just talk therapy. Thanks for the info!
Perfect info thanks a lot
I have CPTSD...traumatic childhood, spent 6 years in the military, then 6 years in prison - I developed a dissociative disorder and extreme ahedonia/depression. I'm hoping DBT can help me.
You all are awesome
excellent info
Thank you so much most of the people need this therapy thank for guid us
Thank you Kyle and Dr Judy. I have been listening for a long time. I apply and listen here for comfort/ healing here in conjunction with treatment, therapy and meds. Psych 2 go, school of life, Dr Ramani. Thank you CZcams. Gratitude. 💛👍🎨✨🌈
Nothing Is Wrong .. Being A Narcissist 🐾 Just We Are Not Saints 🙄😃Not Perfect. Leave the Person Alone ..if They Break You Down .while you Are Another Kind🐾Of Narc. goodbye..💯🎈👁️👅👁️👄🖕
I am praying that I can get a work book to work on this at home. I am in the US and do not have a way to pay for therapy. I am extremely distressed and recognize I need help, but I can't afford to seek it right now.
I am so tired of what is going through my head all the time. I so badly want peace.
I totally understand as I feel the same ...all i do is listen to medcircle and buy books like recently bought some DPT workbooks. I know that the feelings are so strong when in crisis. So much pain and then the next day ...it can be like nothing happened. May we all feel peace and happinesss ..even if its once a day .thank you for sharing
thanx medcircle
26:26 he called us all out and I loved it
Thanks!
Ty for this video
Gotta love a pay wall
I have this workbook, and it really is very helpful if DBT is your thing (how did I know DBT is my thing? I am very much a believer in "things are bad and that's okay / manageable" vs. "cheer up by just thinking good thoughts! You're wrong about things being bad!")
In essence: DO THE WORK.
Thank You.
Parent of a teen recently diagnosed with BPD. She is currently in outpatient. Which is great for her. I am wondering if there is a good support group for the parents of children with this diagnosis so we can also get some help? We feel alone and it’s been a little tough.
Undiagnosed however, increasingly obvious emotional dysregulation.
I love all three ideas, today i will try 5,4,3,2,1. When I have a moment of despair, i will try the opposite one!
Grounding Technique!
This sounds interesting..I had never heard of it.
I started out with a SERIOUSLY abusive mother...and ended up having to take over the care of the family at 14..my father was overwhelmed..and other family members simply did not know how to handle her..Long story short it set me up for "helping" all kinds of crazy people..to my detriment..
Top that off with MAJOR disasters..my crazy mother FINALLY left .after driving my sister into a mental hospital, leaving my father and me to pick up the pieces...
CRAZY MOTHER THEN decided to sell our house out from under us...
It ACTUALLY is amazing I was very depressed a lot but kept caretaking and pushing forward...
I was almost murdered to shut me up about patients murders by my husband and best friend while they were in med school..
I divorced him..survived..and was deprived of a settlement for testifying against him..( they got away with it)
My ungrateful sisters stole my inheritance...just after I was nearly killed by a negligent employer..
Finish....
Seven years recovering from head and nerve injury..
I got wiped out in Katrina/Rita...
Six months living in the destroyed house..3 years in FEMA trailers..finally got an apt and somewhat stable..
Had to work in a horrible place again...hit with BP oil spill..
Living in a recovering area after multiple disasters..
I FINALLY DECIDED TO JUST PRETEND I WAS OK .AND ENJOY MY PETS AND PLANTS INSPITE of living in what I call "the upiddy slum"
It's a slum in an uppidy neighborhood...so it is iffy in many ways in a relatively safe neighborhood...
But in 2017 I had a resurrgence of pain and crippling from the accident..and one by one the pets started going...
SO..
NOW...Although I did ok for awhile
I am now feeling helpless and hurt over the WAAAAAY BACK CHILD ABUSE...
This sounds like it might work..THANK YOU!!!
This pairs well with the mindfulness workbook "The Days to Reduce Depression" by Harper Daniels.
Thank you. I am trying to find something that can help me that will be cost effective.
Hi there, love the video! I don't see the link for the DBT workbook you mentioned at the end of the video though.
Good one...
You look soooo handsome 😁😁😁😁 say hi to Dr Ramani love your content thankyou😊😊😊.
Grounding for me
Rudolf Steiner was absolutely correct when he said the problem with the modern human is a lack of spirituality. Not religion, but spirituality. It teaches all of this and more.
Are there support groups for families dealing with a family member with BPD?
I’ll do the 5, 4, 3, 2, 1 technique
54321 because without grounding the mind can't focus on next steps. I'm diabetic and good affects mood. Guilty of late night stress eating because I'm an insomniac. I need more exercise but I'm struggling with muscle recovery. I'm giving serious consideration to Rolfing. I feel soma in my 3rd chakra, my emotional centers, digestion issues.
I’m pretty sure my gf had undiagnosed bpd, we were together for a long time, we had issues it’s true but right at the end she completely spiralled out with drugs and lost her job and friends and started cheating on me with a drug addict which made me leave, now she’s got her self in a really hard place and doesn’t see any fault of her own, the job was too hard, I wasn’t affectionate enough, everyone’s being mean, so disturbing to see someone so smart and loving just lose it like that, I cry for her every day, I’m grieving for our 7 years together and I’m grieving the loss of her as a person
Very similar situation for me
I can relate, 1 year and 4 months I still grieve her. I hope she’s doing better
I'm one of those girls. I lost him because neither of us understood my bpd. I'm trying. I want to be better. I miss him. I'm trying so hard to fix myself.
The opposite technique works best for me. I do like that one the most.
Is there a DBT Part 2 youtube?
Wise mind-I remember my therapist telling me when I had entered that, I had no idea what he was talking about LOL
Can a person in PTSD really tret themselves using DBT. If not how to access a therapist though MedCircle?
Ευχαριστούμε!
Thank you very much ❤️
I am now getting into that prior to hearing about this I used to be milk-toast but as a toddler, I followed my brother soon as I could even when I could not I doggedly tried, after being timid and hiding in cupboards.
28:30 gaaaahhhh it cut off I wanted to hear what she said! Her voice was excited and happy!
There's a form of DBT called RO DBT (Radically Open DBT). It addresses excessive self-control (overcontrolled) behaviors. It was developed by Dr. Thomas Lynch.
And...?
The host*-You were telling us to take what we learn and act upon it and im sitting here with my notepad the entire time 🤡✋
Does she demo how to do these therapies on this video or just discussing them?
REALLY THIS IS INTERESTING. PERHAPS IF OR WHEN I TUNE IN NEXT YOU WOULD HAVE FOUND IT ESSENTIAL TO POINT OUT THE FEELINGS OF PPL WHO HAVE BEEN IN OR ARE IN RELATIONSHIP WITH PERSON OR PERSONS WHO DON'T HAVE MUTUAL AFFECTIONS FOR THEM. DOES THAT FACTOR IN WHEN IT COMES TO SELF-SUICIDE OR INCIDENTS WHICH FACTOR IN AS A MURDER/SUICIDE DEPLETION OF THE WHOLE OF A FAMILY UNIT. HOW IS IT THAT YOU CONSIDER THAT WHAT YOUR PROFESSION CHARACTERIZES AS CAN BE HELPFUL IN DETERMINING A DECLINE IN THE GROWING NUMBER OF THOSE PARTICULAR SITUATIONS AND CIRCUMSTANCES. 👍
I’ve just recently discovered DBT for the emotional dysregulation associated with ADHD
How does DBT and CBT do for people with disassociation due to PTSD? I started EMDR and I'm so good at disassociation that we just can't get anywhere.
CBT is a tool used with other therapies.
DBT combined with CBT takes a great deal of time practicing before it starts working, I did realize by using both that I have problems with sensory processing issues and test really high for Aspergers (high functioning autism/autism spectrum). I am using some hacks for sensory processing issues and it helps me get through being in public for short amounts of time. I also have CPTSD, major depression and BPD. Yes I’m messed up. I moved into the country where it’s quiet most of the time. By controlling the Aspergers/BPD issues I can start working on the PTSD. For me it’s all a balance. I have had to come to realize I just can’t do what many can do. If I go against the disability and who I am I have problems. Setting boundaries and learning to say no has helped. I’m learning about narcissistic personality disorder because I seem to have lived with a few people who are malignant narcissists and psychotics. I have to learn how to interact with these people in conjunction with who I am. I practice mindfulness with an app from the VA. I also practice hatha yoga. Being distracted and dissociating is ok. Don’t judge yourself, be gentle with yourself and realize it’s ok to be you. I’m 60. It took me 55 years to get to the point of a nervous breakdown. I think I did ok considering.
I have seen DBT be useful for reducing disassociation and self-harm. I would recommend completing DBT before trying EMDR again. Typically, EMDR is not recommended/not effective for people with disassociation for the reason you just described.
Try Somatic Experiencing (SE) therapy
“I have a human half (emotional) , you see… as well as an alien half (rational), submerged, constantly at war with each other. I survive it because my intelligence wins out over both. Makes them live together.” Spock in the Star Trek episode, “The Enemy Within”.
So is it POSSIBLE TO TAKE DBT....& CBT....TRAINING AT THE SAME TIME?? OR IS IT BETTER TO KEEP THEM SEPARATE????
WHAT IS ACT?? FOR??
I'm going to do the opposites technique :) Already done the 5, 4, 3, 2, 1
I think I’ll try the “do the opposite” technique today 😊 Thanks for this video!!
Would this help someone who has trouble recognizing their emotions?
I am going to do 543 technique today
Is there any way to get in contact with Dr. Judy Ho or any professional for an online session where our real life issues can be be taken into consideration as per our life experiences.
Or our queries about life experiences.
Because sometimes we feel that we have accepted and overcome our all worst situations but our symptoms(pointed in your videos)/cases/life choices/mind doesn't say that we have overcomed and accepted.
And in that case, we have nothing more, what we can do about it.
So if there is any way(messages, chats, online, telephonic, video or by any means) where I can connect with your team.
Then please help me out.
I don't think MedCircle staff is able to go through CZcams's comments. I suggest you try going to their website and find their contact info.
Kyle actually taking a bath while in depression HELPS alot lol
I agree. I remember taking about four baths a day during a very deep depression.
@@LawnBunny777Awesome. Thank you for sharing. Shower. Shower Shower i would say. It helps alot.
I hope the person talking about self harm is able to find a therapist that will listen to them and try something that works better for them such as psychodynamic therapy. ❤️